9- the top ten weight loss excuses- DEBUNKED!

Podcast #9 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 9
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The Tale of 2 Pebbles
Moral: think outside the box

Top 10 Weight Loss Excuses- DEBUNKED!

We know the secret formula to success-
1 decide what we want
2 commit to it
3 taking action
4 trying again when make an oopies
5 repeating the action
repetition leads to a habit formed
habit becomes automatic
and poof- you are successful by default and have a new lifestyle

if we get fowled up- it happens steps 2-4… (Commit, taking action, or tying again)

10 I’m too stressed out right now
what this really means is: OVERWHELM
this is a valid excuse.
most diets do throw everything at you through a garden hose
they expect you to drop everything and just focus on the plan for the next however long it takes
because it takes that amount of effort just to get through it
this is NOT an issue on the best life plan- baby steps
focus on only one small habit at a time
designed to make sure you are not overwhelmed-
once master that- and feels automatic- add in next habit


9 I wont be able to go out or have fun
what this really means: I cant drink alcohol
OR I cant be around other people and rely on will power to not pig out
first of all- ease your mind- you CAN drink alcohol if you want
you can budget you calories around your day in order to allow for extra to go out and have fun
Who says you cant?
Almost every menu is now online. You can plan what you will order
and I know I’ve already shared my alcohol secrets- Miller 64 and bud select 55’s
I love going out to eat and trying new things- I like to try food and then if I really enjoyed it-
find recipes to copy cat it & make it healthier
write down what you eat- and how it makes you feel, just like always
remember- you CAN screw up and keep going. No one is going to kick you out of your plan- except yourself
use it as a learning experience
if you end up over eating/ learn from it/ add it to your no/ fail list… use it as a growing opportunity to rise again


8 “I’m not ready”
“I’ll do it after vacation, Monday, next week”…
what this really means: PROCRASTINATION
you have weight loss on your wish list
but you don’t have a strong enough WHY for it to be moved off your list onto you goals
your not ready because you don’t want it bad enough to commit to it
go back to episode 1 for an entire episode about commitment
you may be saying- No, that’s not right… I want it really really bad
Oh yeah? Prove it
put post it notes on your fridge, your car, your bathroom mirror that ask “Are you ready yet?”
Tony Robbins has a great quote that cracks me up- when would NOW be a good time?
unless you are ready to do something RIGHT NOW, you really don’t want it bad enough
AND the beautiful part of the best life plan- is that you need very little commitment
small baby steps
you can ease into your new lifestyle with fairly minimal effort
wishing for a change is nice.
sit down and figure out your want
your why
make a list
write a letter to yourself from your future thin healthy self telling present you how much better your life is
let your future you tell you your WHY
after all you know yourself better than anyone else
I’ll bet you may even know some of your hot buttons


7 “I’m on a tight budget”
“I cant afford to diet” “I cant afford to eat healthy”
this excuse cracks me up because you have no idea how much money you will SAVE! depending on how you are eating now-
ok so if you have online access to your bank account- open it up
how many food-related purchases is looking back at you?
do you go out to eat often?
do you order in?
I used to ALL THE TIME
and it wasn’t even that enjoyable-
my fast food daily meals were less than desirable and all started to smell and taste the same
When you begin your nutritional journey on the plan and start eating for your ideal weight and having a calorie budget,
you tend to pack more
make more items
I teach you how to pre-pack for a week at a time-
I pre pack for 4 meals out of my 5-6, this saved me tons of money
Also- I’m not following Martha Stewart recipes here that require the specialty health food stores
I shop at Aldi’s
I admit I usually don’t even buy the organic options- I probably should but I don’t
I’m cheap
you don’t need to hire a trainer, or join a gym.
I didn’t
if you want to you can- that’s up to you
this excuse is invalid- and quite the opposite of the truth in my opinion


6 Too busy
again not valid excuse
you need a 20-30 minute time period to read your chapter for the week
eventually you will want 20-30 minutes a day just for you- to walk or move or do something amazing that you look forward to
this is 2% of your day
I found I had SOOOO much more time once I began losing weight just due to the extra energy I gained
I wasn’t wiped out immediately after work anymore
I was like the energizer bunny and had to put myself to bed once I noticed the time
new found energy is like giving yourself the gift of more hours in your day
because you last longer
you’re more willing to do things
you enjoy the things you do because your not tired and grouchy


5 “my family wont like it”
“I cant spend time on me- I’m a mom and they are my first priority”
“I will make everyone upset/ uncomfortable at thanksgiving”
Ohhh I’ll bet you were just waiting on this one since last week, right?
we play the blame game and find other people in the spotlight of our excuse
not relevant
no one else is to blame or at fault for what you put into your mouth. Period
if ted keeps bringing in those donuts to the office,
think outside the box. Bring in veggies!
bring in berries
cut up vegetables and dip. Hummus, guac, salsa
can you imagine? Screw ted and his dumb donuts- I’ll bet you will get A LOT of positive feedback!
bring in a healthy 7 layer taco dip
maybe just maybe you will start something amazing…
maybe you can start a best life book club and meet once a week
create a sign up sheet for healthy snacks
you can still cook, go out to eat, and be a mom or wife and still care about your health and body
you do not have to force feed your family Brussel sprouts
you can still order pizza- maybe instead of half the pizza you can eat a piece or 2 and have a salad as well
HEY- my family likes this- more for them!
Don’t drag your family into your decision or use them as scapegoats
you will soon find out they are not out to sabotage you- in fact they will be proud of little Mama and cheer you on!
the best gift you can give your kids is a happy mom
don’t teach your kiddos obesity is ok
is that what you want for them?
do you want them to grow up and do what you do- put yourself last
that’s what your teaching them- to someday put themselves last
I know you love them more than that and want more for them,
show them how they should treat themselves, by loving yourself
they will watch and learn from what you do. And what you don’t do
stop the self hatred cycle NOW
they deserve more and so do you


4 “Nothing works- I’ve tried everything”
“I’m broken.
I’ve messed up my body too much”
AKA: fear of failure
Fear that you may fail and feel worse
you have failed before… you are trying to protect yourself from failure again
easy one! You WILL fail. Multiple times
you wont always eat perfect or within your calorie range
we aren’t going for perfection here
we are building habits, in order to do that you don’t have to have a perfect score
in fact, the only thing a perfect score does in this game is cause anxiety due
to the fact you are afraid you will ruin your perfect streak.
just get it out of the way and screw up so you can learn from it and keep going
I would rather you screw up once and keep going with your plan than not screw up and
wonder if when you do, you will not be able to handle it and quit


3 “I’ll be hungry”
“I like food too much”
aka: I don’t want to be deprived. I don’t want to starve. I don’t want pain
you will not be eating very low calorie- you will be eating less most likely, but if you preplan your meals to the best of your ability you can everything you want plus more
Cant tell you how many McDonalds on the road unsatisfying cheese burgers I’ve had
btw cheese burger about 300 calories- totally do-able!
cheese burger and salad
there’s ways to fill yourself up and be satisfied, if you just need more quantity
you can start out eating more low calorie foods with your meals to ensure you wont be hungry- like soup
I eat more times per day than when I was overeating
then only ate 2-3 times a day. Now 5-6
smart- eat more and better than before but less calories
quality vs quantity thing here


2 “I have no will power”
“I suck at diets”
“I’m destined to be fat”
AKA: lack of confidence
Our confidence WILL stronger with action.
once you begin, even with a mini commitment- say 1 day, you gain a little confidence once you follow through
do the same thing the next day and your confidence gets a little stronger
in a week you realize not only that you CAN do this, but that it is DO-ABLE
you gain confidence In yourself and the plan
I love watching this work in people- it spills out to way more than dieting
confidence is the sexiest personality trait
once you have confidence you CAN do it- you gain enthusiasm
once you have enthusiasm- it’s amazing how your excuses diminish… become irrelevant


1 I’m too old
too lazy
too fat
it will be too hard for me
aka: combination of a lack of confidence sprinkled with
high unrealistic expectations
so we have all seen the Shaun T commercials
the beach body dance, hip hop, hula, whatever is out there
Instagram and Facebook commercials of work outs that are supposed to make you lose massive amounts of fat
even biggest loser shows that show morbidly obese contestants go from barley able to walk up a hill to
completing marathons in a three months
screw that!
yes moving more or burning calories is part of the weight loss equation
but you can burn calories by walking, moving a little more than you do right now
you do not have to become a super athlete to lose weight
your food and nutrition is 80-90% of your weight loss effort
if you WANT to become a super athlete no one will stop you
I don’t
and you don’t need to
if right now you get winded walking to the back of walmart- then you are just like I was when I started
the first time I walked on the treadmill- which is my workout of choice- WALKING
I was able to walk for 7 minutes before I had to stop and rest.
the next day I did 9
you can start this plan wherever you are right now
your never too old to improve
remember Rose from episode 3….


Shop, Chop and Roll Meal Plan:

Breakfast: Egg in a coffee Cup (see recipe below)
Snack: Veggie wrap
Lunch: 2 veggie pizzas (see recipe below)
Snack: Tuna salad wrap (see recipe below)
Dinner: Instant Pot Pork Chops (see recipe below), cauliflower and cheese, sweet potato, and Orzo Pasta salad (see recipe below)
Snack: Hot Dog over the fire pit
Calorie Content for the Day: 1336


Question to consider until next week…

What is the last goal you set for yourself? Click To Tweet
Don’t miss next week when we will discuss:
– Goals
– and we will be setting goals in an interactive workshop

Show Notes Bonus Features…

Orzo Pasta Salad
serves 1= 170 calories

– 1/2 cup cooked orzo
– 3 pieces quartered artichoke from a can- then chopped
– 1/4 c bell pepper chopped
– 1/8 c chopped cilantro
– 3 baby tomtoes halved
– 1 green onion- sliced
– 1 tsp or more to taste capers (if you like the salty taste)
– 1-2 tbsp fat free italian dressing
– 1 c or less torn spinach- chopped
– dash of salt and pepper

Mix all and refrigerate before serving
Tuna Salad Wrap
serves 1= 140 calories per wrap

– Extreme Wrap- below
– 1/2 can tuna
– 2 tbsp light or fat free mayo
– a diced pickle (or relish)
– celery stick- diced
– large piece of lettuce
– salt and pepper to taste

*You can also “enhance” this recipe by adding in quartered or halved grapes and walnuts. Calories would need to be added to total calorie above if these enhancements are made (sooo worth it 🙂

Mix together tuna, mayo, relish, celery
and serve inside wrap with lettuce between tuna and wrap
Veggie “Pizza” made from a whole wheat pita
Serves 4, 1 pizza= 87 calories

– 2 whole wheat pita rounds cut in 1/2 horizontally to make 4 rounds (or you can use extreme wraps although they are “flimsy”)
– 1/4 c pizza sauce
– 1 tsp basil
– 1/8 tsp red pepper flakes
– 1 c sliced mushrooms
– 1/2 c thin sliced green pepper
– 1/2 c thin sliced red onion
– 1/2 c shredded mozzerela
– 2 tsp grated parmesan

Preheat oven to 475
arrange pitas- rough side up
spread 1 tbsp sauce over pita to within 1/4″ of edge
spinkle with basil and red pepper flakes
top with mushrooms, bell peppers, and onion
sprinkle with mozzerela
Bake 5 min or until cheese melts
then sprinkle parmesan over pizzas

Egg in a Coffee Cup
one serving= 115 calories

– 1 egg
– 1 tbsp. fat free or light whipped cream cheese- divided
– 1 thick chopped slice of ham (or 1 tbsp bacon bits)
– salt and pepper to taste
– hot sauce if you like it spicy

crack egg into coffee mug and whisk around with a fork
add in chopped ham or bacon bits and cream cheese (i use to spoons to seperate the cream cheese into 3-4 “clumps” for more even taste once cooked
Put salt and pepper into cup and one final stir witht he fork
Place in microwave uncovered for 1 minute
Ranch Buttery Boneless Pork Chops

– 1 tbsp coconut oil
– 4-6 boneless pork chops (thawed)
– 1 stick butter
– 1 pkg ranch dressing
– 1 c water
– Potato halves and carrots (optional)

(In the Instant Pot)
Turn on Saute and add coconut oil
brown both sides of meat (optional)
throw on top- butter, water, ranch and veggies
lock. Manual cook 5 min
natural release 5 min then quick release

Shopping made super easy- Below are products mentioned on the podcast
Click on the photo for more info or to buy immediately from Amazon 😉

instant pot

Extreme Wraps


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